We’ve all heard it—“150 minutes of exercise a week.” Sounds like a solid target, right? Especially if you’re just starting out or trying to finally make fitness a part of your life.
The truth?
That’s a baseline for survival, not a blueprint for transformation.
You’re not likely to reach your goal with just a few small changes.
How we get caught up in the minimums
Most of us look to the government or big organizations for guidance. They put out official recommendations—150 minutes of exercise, a few servings of vegetables—and we take those numbers as the goal.
But those recommendations aren’t designed to help you thrive.
They’re set as the bare minimums—just enough to keep us alive, not enough to create meaningful change. And when we treat those minimums as the target, that’s where the frustration starts.
Let’s say you put in your 150 minutes, eat a little better, and then step on the scale or get your bloodwork done. If there’s no big change. No visible results. It get’s discouraging.
What I’ve seen with training clients, no results often means the loss of the motivation to continue.
What it really takes to transform
Transformation requires more. You’re trying to convince your body to change from the inside out. It’s going to take more movement, more dietary changes and often more time than you think.
How much more?
That depends on your unique goals, your starting point, and your lifestyle.
But here’s what I can tell you: it’s closer to what an athlete does than what the “minimums” suggest.
This doesn’t mean you have to live in the gym, but it does mean consistency, effort, and building beyond the basics.
This can seem overwhelming.
You might even wonder, why bother then? But don’t let that thought stop you.
My goal here isn’t to discourage you—it’s to give you a fair picture of what it really takes, so you’re prepared to succeed.
When you understand the road ahead, you’re far more likely to stick with it, push through the plateaus, and actually get the results you’re after.
The takeaway
It’s ok to aim for the minimums, especially when you’re first starting out, but don’t stop there.
Think of them as your foundation, not your finish line.
If you truly want change—better health, real results, more energy, more confidence—it will take more.
But here’s the good news: you don’t have to do it all at once.
Build from where you are. Add a little more movement, a little more effort, and stay consistent.
Over time, that’s what creates lasting transformation.
Keep Moving,
Ed Scaduto
Leave a Reply